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BoostcampPNG

Full-Body Beginner Gym Workout

by Bc D.
3 athletes joined

Program Description

Strengthen Your Entire Body

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2025 11:56
  • Last Edited
    Jun 18, 2025 12:29

Summary

Embark on a transformative 10-week journey with the Full-Body Beginner Gym Workout, designed specifically for those new to the gym. Committing just three days a week, you'll engage in a balanced mix of bodyweight and machine exercises, targeting all major muscle groups to build strength and confidence. Each session incorporates essential movements like pull-ups, lat pulldowns, and leg presses, ensuring a comprehensive approach to fitness. Get ready to establish a solid foundation and unlock your potential in the gym!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
2
Lat Pulldown
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
4
Seated Row (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 8
5
Back Extension
1
2
1
20 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Pec Deck (Machine)
1
2
1
20 reps
12 reps
20 reps
RPE 6
RPE 8
RPE 9.5
7
Abs Crunch (Weighted)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Leg Press
1
1
1
1
20 reps
12 reps
10 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
9
Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
12 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
10
Wrist Curls
1
1
1
25 reps
20 reps
20 reps
RPE 6
RPE 8
RPE 9.5
11
Hammer Curl
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Wide Grip Pull-Up
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
2
Lat Pulldown
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
3
Reverse Pec Deck
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
4
Seated Row (Machine)
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
5
Back Extension
1 Set
2 Sets
1 Set
20 Reps
10 Reps
8 Reps
@6
@8
@9
6
Pec Deck (Machine)
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@9.5
7
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6.5
@7
@7.5
@8
8
Leg Press
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
2 Reps
@6.5
@7
@7.5
@8.5
9
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
20 Reps
@6
@7
@7.5
@8
10
Wrist Curls
1 Set
1 Set
1 Set
25 Reps
20 Reps
20 Reps
@6
@8
@9.5
11
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7
@7.5
@9
Day 2
1
Wide Grip Pull-Up
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
2
Lat Pulldown
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
3
Reverse Pec Deck
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
4
Seated Row (Machine)
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
5
Back Extension
1 Set
2 Sets
1 Set
20 Reps
10 Reps
8 Reps
@6
@8
@9
6
Pec Deck (Machine)
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@9.5
7
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6.5
@7
@7.5
@8
8
Leg Press
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
2 Reps
@6.5
@7
@7.5
@8.5
9
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
20 Reps
@6
@7
@7.5
@8
10
Wrist Curls
1 Set
1 Set
1 Set
25 Reps
20 Reps
20 Reps
@6
@8
@9.5
11
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7
@7.5
@9
Day 3
1
Wide Grip Pull-Up
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
2
Lat Pulldown
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
3
Reverse Pec Deck
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
4
Seated Row (Machine)
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@8
5
Back Extension
1 Set
2 Sets
1 Set
20 Reps
10 Reps
8 Reps
@6
@8
@9
6
Pec Deck (Machine)
1 Set
2 Sets
1 Set
20 Reps
12 Reps
20 Reps
@6
@8
@9.5
7
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6.5
@7
@7.5
@8
8
Leg Press
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
2 Reps
@6.5
@7
@7.5
@8.5
9
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
20 Reps
@6
@7
@7.5
@8
10
Wrist Curls
1 Set
1 Set
1 Set
25 Reps
20 Reps
20 Reps
@6
@8
@9.5
11
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7
@7.5
@9