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tbJP ( Full Body )

by anotherguy
1 athletes joined

Program Description

It HAS TO work - Mainw 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 sample warmup for major, first exercise: 20% 10-12 30% 6-7 40% 4-5 50% 3-4 60% 2-3 70% 1-2 80% 1-2 90% 1 major later exercise: 33% 3-4 66% 1-2 83% 1 minor exercise: 33% 6-7 66% 2-3 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
    Oct 11, 2025 03:29

Summary

Unlock your full potential with the tbJP Full Body program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of strength training, targeting all major muscle groups while focusing on heavy lower body lifts and lighter upper body exercises. With a variety of equipment tailored for a garage gym setup, this program ensures you build strength, enhance endurance, and sculpt your physique effectively. Get ready to transform your workouts and achieve your fitness goals!
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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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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