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FB x5

by Matt DeRose

Program Description

Unlock your strength potential with the FB x5 program, a comprehensive 18-week journey designed for those ready to push their limits. Committing to five days a week, this program focuses on building muscle and enhancing endurance through a balanced mix of resistance training and functional movements. Perfect for intermediate lifters, FB x5 will challenge you with progressive workouts that keep your body guessing and your gains coming. Get ready to transform your physique and elevate your fitness game!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 12, 2025 01:14
  • Last Edited
    Oct 12, 2025 01:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.5%
Front Delts
12.5%
Middle Delts
11.1%
Hamstrings
10.7%
Chest
10.2%
Lats
9.8%
Quadriceps
9.6%
Upper Back
9.3%
Biceps
6.1%
Forearms
1.5%
Glutes
1.2%
Rear Delts
0.9%
Abductors
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
8-10 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Incline Chest Press (Machine)
3
8-10 reps
RPE 10
1C
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
2A
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Lat Prayer
3
10-12 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Weighted)
3
8-10 reps
RPE 10
1C
Face Pull Into Narrow Row
3
12-15 reps
RPE 10
2A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
2C
Bicep Curl (Cable)
2
8-10 reps
RPE 10
3A
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
3B
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
3
10-12 reps
RPE 10
1B
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
2A
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2C
Incline Zottman Curl
3
10-12 reps
RPE 10
3A
Lying Leg Curl
4
10-12 reps
RPE 10
3B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 10
3C
Forearm Barbell Curl (Behind Back)
2
12-15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1A
Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
1B
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
2A
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
2B
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
2C
Incline Zottman Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3A
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
@10
3B
Skull Crusher (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
3C
Forearm Barbell Curl (Behind Back)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 2
1A
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
1B
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
1C
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
2A
Face Pull Into Narrow Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
2C
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
3A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3B
Forearm Barbell Curl (Behind Back)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 3
1A
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
1B
Lat Prayer
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
2A
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
2B
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
2C
Incline Zottman Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3A
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
@10
3B
Skull Crusher (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
3C
Forearm Barbell Curl (Behind Back)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 4
1A
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
1C
Face Pull Into Narrow Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
2A
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
2C
Bicep Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
3A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3B
Forearm Barbell Curl (Behind Back)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 5
1A
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
1B
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
2A
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
2B
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
2C
Incline Zottman Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3A
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
@10
3B
Skull Crusher (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
3C
Forearm Barbell Curl (Behind Back)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10