logo
BoostcampPNG

Arnold split

by Zakary D.
1 athletes joined

Program Description

Get big

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 07, 2024 02:52
  • Last Edited
    Oct 12, 2025 06:56
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Quadriceps
12.6%
Hamstrings
10.8%
Biceps
8%
Upper Back
7.8%
Calves
7.4%
Middle Delts
7.4%
Triceps
7.3%
Adductors
6.2%
Front Delts
5.6%
Rear Delts
3.4%
Lower Back
2.6%
Abs
2.5%
Forearms
1.5%
Chest
1.5%
Lats
1.5%
Abductors
1.2%
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)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
5 reps
3 reps
RPE 8
RPE 10
2A
Belt Squat
3
8 reps
RPE 9.5
2B
Hip Thrust (Machine)
3
8 reps
RPE 9.5
3
Glute Kickback
3
15 reps
RPE 9.5
4A
Hip Adductor (Machine)
3
8 reps
RPE 8
4B
Hip Abductor (Machine)
3
10 reps
RPE 8
5A
Calf Raise (Machine)
3
10-15 reps
RPE 9
5B
Partial Calf Raise
3
10 reps
RPE 9
5C
Back Extension
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
-
1B
Pull-Up (Weighted)
1
-
2A
Lat Pulldown
1
-
2B
Chest Fly (Machine)
1
-
3A
Chest Press (Machine)
1
-
3B
Chest Supported Row (Machine)
1
-
4A
Seated Row (Cable)
1
-
4B
Dip (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
3 reps
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Pendulum Squat
1
1
1
10 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5A
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5B
Leg Curl
3
10 reps
RPE 9
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
8 reps
RPE 9
RPE 10
RPE 10
7A
Seated Calf Raise
3
10 reps
RPE 8
7B
Partial Calf Raise
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
2
1
10-12 reps
10-2 reps
RPE 9
RPE 9
1B
Hammer Curl
3
7-8 reps
RPE 9
1C
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2A
Lying Side Lateral Raise
3
6-8 reps
RPE 8
2B
Lateral Raise (Cable)
3
6-8 reps
RPE 10
2C
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
2D
Spider Curl
3
8 reps
RPE 9
3A
Tricep Extension (Machine)
3
20 reps
RPE 9
3B
Reverse Pec Deck
3
10 reps
RPE 9
3C
Kelso Shrug
3
15 reps
RPE 9
3D
Shrug (Dumbbell)
3
10 reps
RPE 9
4
Tricep Kickback
3
20 reps
RPE 9
Week 1
1 / 16 Weeks
Day 4
1A
Incline Bench Press (Barbell)
1 Set
-
1B
Pull-Up (Weighted)
1 Set
-
2A
Lat Pulldown
1 Set
-
2B
Chest Fly (Machine)
1 Set
-
3A
Chest Press (Machine)
1 Set
-
3B
Chest Supported Row (Machine)
1 Set
-
4A
Seated Row (Cable)
1 Set
-
4B
Dip (Bodyweight)
1 Set
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
@8
@8.5
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Pendulum Squat
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
@8
@9
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5A
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5B
Leg Curl
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
@9
@10
@10
7A
Seated Calf Raise
3 Sets
10 Reps
@8
7B
Partial Calf Raise
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
3 Reps
@8
@8.5
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Pendulum Squat
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
@8
@9
@10
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5A
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5B
Leg Curl
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
@9
@10
@10
7A
Seated Calf Raise
3 Sets
10 Reps
@8
7B
Partial Calf Raise
3 Sets
10 Reps
@9
Day 2
1A
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-2 Reps
@9
@9
1B
Hammer Curl
3 Sets
7-8 Reps
@9
1C
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@10
2A
Lying Side Lateral Raise
3 Sets
6-8 Reps
@8
2B
Lateral Raise (Cable)
3 Sets
6-8 Reps
@10
2C
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
2D
Spider Curl
3 Sets
8 Reps
@9
3A
Tricep Extension (Machine)
3 Sets
20 Reps
@9
3B
Reverse Pec Deck
3 Sets
10 Reps
@9
3C
Kelso Shrug
3 Sets
15 Reps
@9
3D
Shrug (Dumbbell)
3 Sets
10 Reps
@9
4
Tricep Kickback
3 Sets
20 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
1 Set
2 Sets
5 Reps
3 Reps
@8
@10
2A
Belt Squat
3 Sets
8 Reps
@9.5
2B
Hip Thrust (Machine)
3 Sets
8 Reps
@9.5
3
Glute Kickback
3 Sets
15 Reps
@9.5
4A
Hip Adductor (Machine)
3 Sets
8 Reps
@8
4B
Hip Abductor (Machine)
3 Sets
10 Reps
@8
5A
Calf Raise (Machine)
3 Sets
10-15 Reps
@9
5B
Partial Calf Raise
3 Sets
10 Reps
@9
5C
Back Extension
1 Set
15 Reps
@10
Day 6
1A
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-2 Reps
@9
@9
1B
Hammer Curl
3 Sets
7-8 Reps
@9
1C
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@10
2A
Lying Side Lateral Raise
3 Sets
6-8 Reps
@8
2B
Lateral Raise (Cable)
3 Sets
6-8 Reps
@10
2C
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
2D
Spider Curl
3 Sets
8 Reps
@9
3A
Tricep Extension (Machine)
3 Sets
20 Reps
@9
3B
Reverse Pec Deck
3 Sets
10 Reps
@9
3C
Kelso Shrug
3 Sets
15 Reps
@9
3D
Shrug (Dumbbell)
3 Sets
10 Reps
@9
4
Tricep Kickback
3 Sets
20 Reps
@9