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tbJP ( Full Body )

by anotherguy

Program Description

It HAS TO work - Main philosophy of this program is doing only 1 set to failure of certain movement pattern, and rep ranges, so you can swap exercises freely - Focus on standardization, every rep has to look same, last are just slower - Everything just 1 set to failure - Progress on an exercise just after doing full cycle, except of calves - Add significantly more weight if upper rep range is hit (like 5kg to bench then you will probably do 6 reps or sum) - Progress adding reps or little weight after each cycle (so after all ABCD workouts you add weight to the exercise) - Get some 0,5kg plates so you can add little weight, can break plateaus and is very easy to progress - Many warmup sets at the beginning like 6 warmups All best!

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 25, 2025 06:57
  • Last Edited
    Sep 25, 2025 08:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
11.5%
Middle Delts
9%
Chest
8.1%
Upper Back
7.9%
Lats
7.9%
Biceps
7.4%
Quadriceps
7%
Hamstrings
7%
Abs
5.6%
Glutes
4.7%
Calves
4.5%
Adductors
2.7%
Lower Back
1.6%
Rear Delts
0.9%
Forearms
0.5%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
5
Single Arm High Row (Cable)
1
6-10 reps
RPE 10
6
Lat Pulldown
1
6-10 reps
RPE 10
7
French Press
1
8-12 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Leg Press
1
15-25 reps
RPE 10
11
Single Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Bench Press (Close Grip)
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Cable)
1
15-25 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
10
Chest Supported Row (Machine)
1
15-25 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
12
Bayesian Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Seated Dip (Machine)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
6
Seated Row (Cable)
1
6-10 reps
RPE 10
7
Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Single Leg Press
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Hip Adductor (Machine)
1
6-10 reps
RPE 10
4
Seated Calf Raise
1
6-10 reps
RPE 10
5
Chest Press (Machine)
1
15-25 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
15-25 reps
RPE 10
7
Close Grip Machine Press
1
15-25 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
T-Bar Row
1
15-25 reps
RPE 10
11
Single Arm Tricep Pushdown
1
15-25 reps
RPE 10
12
Alternating Dumbbell Curl
1
15-25 reps
RPE 10
13
Abs Crunch (Weighted)
1
15-25 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Lying Leg Curl
1 Set
6-10 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
3
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
4
Seated Calf Raise
1 Set
6-10 Reps
@10
5
Chest Press (Machine)
1 Set
15-25 Reps
@10
6
Seated Overhead Press (Barbell)
1 Set
15-25 Reps
@10
7
Close Grip Machine Press
1 Set
15-25 Reps
@10
8
One Arm Lateral Raise (Dumbbell)
1 Set
15-25 Reps
@10
9
High Row
1 Set
15-25 Reps
@10
10
T-Bar Row
1 Set
15-25 Reps
@10
11
Single Arm Tricep Pushdown
1 Set
15-25 Reps
@10
12
Alternating Dumbbell Curl
1 Set
15-25 Reps
@10
13
Abs Crunch (Weighted)
1 Set
15-25 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Shoulder Press (Machine)
1 Set
6-10 Reps
@10
3
Seated Dip (Machine)
1 Set
6-10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
5
Wide Grip Lat Pulldown
1 Set
6-10 Reps
@10
6
Seated Row (Cable)
1 Set
6-10 Reps
@10
7
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
8
Preacher Curl (Dumbbell)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
15-25 Reps
@10
10
Single Leg Press
1 Set
15-25 Reps
@10
11
Leg Extension
1 Set
15-25 Reps
@10
12
Seated Calf Raise
1 Set
15-25 Reps
@10
13
Abs Crunch (Weighted)
1 Set
15-25 Reps
@10
Day 2
1
Stiff Leg Deadlift
1 Set
6-10 Reps
@10
2
Squat (Barbell)
1 Set
6-10 Reps
@10
3
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
4
Seated Calf Raise
1 Set
6-10 Reps
@10
5
Incline Bench Press (Dumbbell)
1 Set
15-25 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
15-25 Reps
@10
7
Bench Press (Close Grip)
1 Set
15-25 Reps
@10
8
One Arm Lateral Raise (Cable)
1 Set
15-25 Reps
@10
9
Lat Pulldown (Single Arm)
1 Set
15-25 Reps
@10
10
Chest Supported Row (Machine)
1 Set
15-25 Reps
@10
11
Tricep Pushdown (Cable)
1 Set
15-25 Reps
@10
12
Bayesian Curl
1 Set
15-25 Reps
@10
13
Abs Crunch (Machine)
1 Set
15-25 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Shoulder Press (Plate Loaded)
1 Set
6-10 Reps
@10
3
Dip (Weighted)
1 Set
6-10 Reps
@10
4
One Arm Lateral Raise (Cable)
1 Set
6-10 Reps
@10
5
Single Arm High Row (Cable)
1 Set
6-10 Reps
@10
6
Lat Pulldown
1 Set
6-10 Reps
@10
7
French Press
1 Set
8-12 Reps
@10
8
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
@10
9
Leg Curl
1 Set
15-25 Reps
@10
10
Leg Press
1 Set
15-25 Reps
@10
11
Single Leg Extension
1 Set
15-25 Reps
@10
12
Seated Calf Raise
1 Set
15-25 Reps
@10
13
Abs Crunch (Machine)
1 Set
15-25 Reps
@10